REDUCING SPORTS-RELATED INJURIES by Dr. Randy Russo
things that athletes can do while train- ing to help prevent injuries. To begin with, keep it simple. Muscles don’t respond well when they are cold, tired, dry or ignored. Be sure to warm your targeted muscle groups before your workout: a warm shower works great. This will help to start your muscles out elongated and flexible. Muscles can become very unhappy and defensive when started out cold, resulting in spasm and cramping. Being hydrated prior to a workout is essential. Drink approximately 16-24 ounces of water two to three hours prior to training vigorously. It’s probably more important, however, to hydrate following your workout. The golden rule is eight ounces of water for every pound lost during your training. Weigh yourself before and after your workout for an accurate amount of intake. Another key consideration is
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fatigue. Athletes should not train when they are fatigued, as many injuries oc- cur due to altered posture during a par- ticular exercise. Fatigue also lends itself to decreased strength during workouts.
hile many injuries on the field, rink or court aren’t avoidable, there are plenty of
How Chiropractic Can Help When most people think of chiropractic care, back and neck injuries come to mind. Chiropractic, one of the most uti- lized forms of healthcare in the United States, is so much more. In addition to back and neck issues, chiropractors treat a wide variety of sports-related in- juries. Most common to the avid athlete are overuse syndromes resulting from repetitive use, stress and micro trauma to muscles, tendons, ligaments and bones. These injuries, which typically are seen in shoulders, elbows, knees and ankles, need the proper time to heal. Re-aligning joints through chiro- practic adjustments, while implement- ing various in-office physiotherapies to help soothe muscles, can quickly relieve pain and help athletes return to normal function without restriction.
Avoiding Repetitive
Stress Injuries Here are several ways to avoid repeti- tive stress injuries: a) Change it up. Cross train with alternate fitness routines.
b) Rest. All muscles, tendons and ligaments require a recovery period fol-
lowing intense repetitive activity. Rest each muscle group between workouts for at least two days per body part. This also applies to competitive sports activ- ity. c) Take baby steps. As you become stronger and faster, gradually increase time and intensity to your workout. Baby steps will afford you many years of injury-free fitness. d) Hydrate. A hydrated muscle is a happy muscle.
Listening to your body is key. Ignoring your muscles can lead to weeks and possibly months of workout lapses. When you feel an unusual pain in any muscle group that is not familiar to you, shut it down. Once healed, prevent re- injury while easing back into physical activity by avoiding too much too soon and by making chiropractic care a part of your total fitness program. You’ll be surprised how much more efficient you can be while preventing ongoing and time consuming injuries.
Dr. Randy Russo is a chiropractor at Bar- donia Chiropractic located at 28 Bardonia Rd., Bardonia. He can be reached at 623- 1558 or at
bardoniachiropractic.com.
natural awakenings October 2011
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